Tag Archives: Dumbbell Press

Dumbell Press and Pullups then Snatches, Dips and Double Unders

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EMOM for 12 minutes

  • Even Minute – 5 x Seated Dumbbell Press @ 16kg per Hand
  • Odd Minute – 5 x Strict Pullups

Then AMRAP in 12 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Dips
  • 50 x Double Unders

Results:  For the metcon 5 rounds plus 12 reps.

Dumbbell Presses and V-Ups then Run, KB Swings and Push Presses

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Every 2 minutes for 8 minutes do

  • 6 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6 x V-Ups

Then for time do 5 rounds of

  • Run 400m
  • 30 x Kettlebell Swings
  • 20 x Push Press @ 75lbs/34kg

Results:  For the metcon 21:02.

Power Cleans and Dumbbell Presses then HSPU, Thrusters, KBS and Rowing

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Based on CF Invictus WOD from 14 July.

Four sets of:

  • 5 x Power Clean
  • Rest 20 seconds
  • 5 x L-Seated Dumbbell Press
  • Rest 3 minutes

For time:

  • 10 x Strict Handstand Pushups
  • 20 x Thrusters @ 95lbs
  • 30 x Kettlebell Swings @ 24 kg
  • 40 x Calories of Assault Bike or Rowing
  • 30 x Kettlebell Swings
  • 20 x Thrusters
  • 10 x Strict Handstand Push-Ups

Results: Cleans 95/115/135/145. Metcon in 14:17.

Pullups, Press, Dips, Reverse Rows, then a Hollow and Superman Tabata

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EMOM for 14 minutes do

  • Even Minute – 5 x L-Sit Pullups
  • Odd Minute – 5 x Strict Dumbbell Press @ 16kg per Hand

Then EMOM for 14 minutes do

  • Even Minute – 5 x Weighted Dips @ 30lbs
  • Odd Minute – 5 x TRX Reverse Rows with feet raised or weighted if too easy

Then do a 20/10 tabata alternating:

  • Superman Hold
  • Hollow Hold

Results: Nothing special.

 

Dumbbell Presses and Rows then Burpee Box Jumps, HSPU, Pullups and Front Squats

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Every 3 minutes for 12 minutes (4 sets)

  • 6-8 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6-8 x Dumbbell Bent Row per Arm @ 20kg

Then do three sets for max reps (inspired again by CF Invictus):

  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
    Rest 30 seconds
  • 90 seconds of the following…
    9 Burpee Box Jump-Overs + Max Reps of Front Squats @ 160lbs
    Rest 30 seconds

Results:  For the metcon, total reps – 49 (HSPU – 6, 5, 4, Pullups – 10, 9, 6, Front Squats – 4, 3, 2)